Wednesday, 9 July 2014

Turn your staircase into an interesting exercise

Before spending your money on a super expensive cardio equipment for your home, take a look around you. If there are some nearby stairs available, you already have everything you need to get in shape! The stairs serve as a device to an intense cardio workout takes only 30 minutes per week rises to reap the cardiovascular benefits, according to a 2007 study.

What about your ability to burn calories? You can burn over 500 calories in 30 minutes going up and down stairs, according to the American College of Sports Medicine (for a 70 kg). Even climbing the stairs for half an hour burns 286 calories on average. It's the equivalent of walking for two hours!

"Given how comprehensive is run this year on the stairs, a mixed circuit works better," says Fabio Comana, director of continuing education at the National Academy of Sports Medicine (NASM). A good tip is to try this body-cardio exercise total force that mixture to climb stairs and walk with resistance exercise.
3 quick cardio exercises

For a quick cardio routine when you are out of time, Mark Merchant, co-owner of The One Fitness in New York, recommends the following exercises:

Tutorial 10 minutes:  Warm up by walking up and down the stairs for 5 minutes at a moderate pace, then take the pace, move faster and faster for the remaining 5 minutes.   
Load an appropriate weight to their limits up and down once
Repeat this sequence until you reach 20 minutes.
Intense 30-minute program:  Up and down many floors you can for 30 minutes. "Do this and you can do anything," says the expert.

Other exercises:
After a brief warm up, do exercises in each circuit (performing one right after the other), with minimal rest between each set. After the entire circuit is complete, recover for 1 minutes before repeating. Making the whole circuit 3 times in total.
Climb up and down the stairs 3-5 minutes on a level of effort.

Accelerate to climb and descend walking. Keep repeating this formula up to 30 seconds.
Push ups

Stand at the base of the ladder and place your hands on the third step (step shall be at breast height) in a pushup position. Keep your back straight as you lower and lift. Make between 12 and 15 times.

Sit on the second step and place your hands behind you, palms facing the opposite direction from you. Keep your feet flat on the floor,  

 knees at an angle of 45 degrees and lower your body until your arms are parallel to the step. Push up, pressing your shoulders down away from your ears throughout the movement.

No comments:

Post a Comment